based on your answers, we suggest you start with hero elite:
HERO Elite Functional Body building
HERO Elite is the bread and butter of our existence. That being said, it is an athletic performance program but we also add options for accessory work. For example, everyone will do the strength and endurance part of the program but I will give you options at the end of most workouts. You will have two options, body building accessory work such as bi’s and tri’s or more of a crossfit style to work on competition skills. All you need to do is follow HERO Elite and choose option A for those days.